Okuqukethwe
Abantu abagijima ngokomsebenzi noma ngokuzilibazisa baye bahlangabezana nezinkinga ezihlobene nomsebenzi wamalunga nama-tendon emisebenzini yabo. Zingavinjelwa ngokwazi ukuthi zisebenza kanjani, yini ezilimazayo nokuthi yini ezosekela ukusebenza kwazo nokusebenza okufanele. Okokuqala, amanye amathiphu okuthi ungabhekana kanjani nenkinga uma seyenzekile.
Ukulimala okuvame kakhulu kwabagijimi kwenzeka ezindaweni ezihlolisiswa kakhulu ngenkathi zigijima. Phakathi kwazo kukhona i-ankle joint, i-Achilles tendon kanye ne-tendon ephakathi kwe-sole.
I-Achilles tendon
Nakuba kuyi-tendon enamandla kakhulu emzimbeni womuntu, ukulimala kulo mthambo nakho kwenzeka. Uma ubona ukuthi kubuhlungu, kufanele uyeke ukugijima ukhuphuke futhi wehlise umfutho wokugijima uqobo. Ukwelula imisipha yethole futhi ugcobe indawo ebuhlungu ngamafutha okufudumala kuzosiza. Hlanza indawo ebuhlungu ngobumnene. Ungasebenzisa futhi i-ice cube ukubhucunga, okuzonciphisa ukuvuvukala
Sole sole? – inkinga plantar fascia
Lapho i-sole iqala ukulimaza, kusho ukuthi i-tendon ayinwetshiwe kahle. Imiphumela emihle kakhulu ingatholakala ngokusebenzisa i-tennis ball massage ngokuyigingqa ngonyawo lwakho phansi. Kuyafaneleka futhi ukuhlola ukuthi sikhethe kahle izicathulo ezigijimayo, khona-ke ama-insoles amathambo azosiza.
iqakala
Isici esiyisisekelo sokuvuselelwa kwejoyinti leqakala eligoqekile ukukhululeka kwalo kanye nokuphulukiswa kwezinzalisi eziphukile. Ngesikhathi esifanayo, ukuqeqeshwa kwama-stabilizer asebenzayo kufanele kwenzeke. Empeleni, lokhu kusho ukuqeqeshwa okuthambile endaweni ezinzile ngaphansi kokuqondisa kukadokotela wamathambo.
Ukuhlenga imisipha
Ukukhulula kanye ne-massage ejulile kubaluleke kakhulu ekubuyiseleni izintambo ezilimele.
Impumuzo ingatholakala ngokuqeqeshwa kwamanzi. Amanzi akhulula imisipha nemisipha futhi ngaphezu kwalokho afaka ukumelana okukhulu. Ekuzilolongeni okunjalo, kufanele uzicwilise emanzini afinyelele ukuphakama kwesifuba futhi wenze ukujima okugijima cishe imizuzu eyi-15-30.
Izinto ezi-3 zokusebenza okuphephile:
Ukuqeqeshwa ngakunye kufanele kube nezinto ezintathu ezingaguquki:
- ukufudumala
– ukuqeqeshwa okufanele
– lokho okubizwa ngokuthi ukuphola, okungukuthi ukuthulisa ukushaya kwenhliziyo kanye nokwelula
Isici esibalulekile ekugijimeni ukufudumala, ngoba kulungiselela umzimba wokuzivocavoca, ngenxa yalokho esingakwenza sebenzisa ngempumelelo nangempumelelo kakhudlwanakodwa ukufudumala kuphinde kuvimbele ukulimala.
Uma ibanga ohlose ukuligijima lifushane, ukufudumala kufanele kube kukhulu. Ungenza ukugoba okumbalwa, ama-squats, izingalo nomlenze wokuguqula, ukusonteka kwe-torso. Ungakwazi futhi ukugijima i-1-2 km uzungeza indlu noma emzileni owuthandayo. Ukuzivocavoca kokwelula imisipha kufanele futhi kusetshenziswe njengendlela yokufudumala. Bazobe bekulungele kangcono umzamo.
Ngemuva kokuqeqeshwa, ukugijima okujulile, kufanele uye ku-jog bese uhamba ngezinyawo. Lokhu kuzosiza ekudambiseni ukushaya kwenhliziyo, ngisho nokuphuma futhi 'kwehlise' imisipha efudumele.